By Jeremy Roden, MS, CSCS, PES, NSCA-CPT, Assistant Director
University Wellness
Assessment
Flexibility
Core Training
Balance Training
Reactive Training
Speed, Agility, Quickness
Resistance Training
Nutrition
Rest & Recovery
Any Kinetic Chain imbalance increases risk of injury and decreases performance.
If you’re not assessing, you’re guessing!
Postural Screens
Functional Movement Screens
Sports Specific Testing
Optimum flexibility and muscle balance ensures optimum performance and decreases the risk of injury
Self Myofascial Release
Static Stretching
Dynamic Stretching
Mobility Drills
Activation Drills
Movement Prep
WHAT IS THE “CORE?”
Lumbo-Pelvic Hip Complex
Thoracic Spine
Cervical Spine
Stabilization is key
Training Strategy
Anti Rotation Core: Pallof Presses, Landmines, etc.
Anti Flexion Core: Plank, Stir the Pot, Ab Rollout
Anti Lateral Flexion: Side Plank, TGU’s
Hip Flexion: Reverse Crunch/Leg Raise Variations
Neuromuscular efficiency
Reduce force, Stabilize, Produce force
Better muscle recruitment, greater force production
How to get it in
Include single leg work in all your training
Warm-up
Active rest in between sets
Off days
Enhanced performance in most activities is directly related to the rate of force production.
More closely mimics sport or activity
Almost any movement can become reactive
Stretch Shortening Cycle
Explosive Concentric
Plyometric
Med ball throws
Improving “playing speed”
Straight Ahead Speed
Sprinting
Lateral Speed and Agility
Court/Field Drills
Agility Ladder
Reaction Time
Play/Practice your sport
Incorporate into conditioning/cardio work
Endurance/Stabilization 1-3 sets 12+ reps
Hypertrophy 3-4 sets 6-12 reps
Max Strength 4-6 sets 1-5 reps
Movement patterns not muscle groups
Bang for your buck/Training economy
Ask why?
Focus on function
Plays a big role in performance Even bigger role in body comp
Focus on the basics Lean protein
Fruits and veggies
Healthy fats
High fiber, whole grain carbs
Water
Simple Sugars Limit to workout/competition window
Supplementation
All adaptations to training happen during this phase
Specific needs will vary by
Individual
Program design and structure
Nutrition
Other life stressors
Active rest can speed recovery
Light aerobic activity
Low intensity circuits
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